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Step 1
Adjust the chest pad to sit in the center of the chest and adjust the front pad to be able to rest your elbows. The key purpose of the pads is to be able to isolate the glute and the hamstring during movement.
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Step 2
Select the weight of the machine to allow you to reach the required repetitions just before muscle fatigue. By taking the muscles to the point of fatigue before stopping the set, you promote both muscle growth and strength gains for that muscle.
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Step 3
Turn and face the pads. Lean down and adjust your body so the pads support you. Rest your elbows on the forward pad. Take hold of the hand posts with your hands.
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Step 4
Hook your heel on the padded bar behind you. Kick your leg backwards and upwards in a smooth steady movement. At the end of the stroke, pause and squeeze the glute muscle. Lower the leg back to the starting point in a steady smooth movement.
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Step 5
Repeat the movement from start to finish for a set of 10 to 12 repetitions. Perform three sets of movements. Drop the second set to eight reps and the final set to five reps.
